There is no reason to put your running shoes on the shelf, even though it can be cold and awkward outside. After all, we live in Norway and for many, the winter months are the most important time to lay a solid foundation for the coming spring and summer season. Of course, it is perfectly fine to use skis and bicycles and not least a treadmill as an alternative, but for me these forms of exercise are a supplement to running outdoors.

A mix of forms of exercise can do the trick for most exercisers. Maybe a good ski trip on the weekends with less weight and running on weekdays when you have less time.

Many people today have access to a treadmill and I would recommend that these be used for fast running when conditions outside are bad. Interval training on slippery surfaces means that you can be more prone to muscle injuries. The legs and hoarding can be easily overloaded when you run fast. So, ideally: leisurely running outside and brisk running indoors or on a treadmill. Of course, you can do all the exercise outdoors when conditions dictate. If you train 5-6 times a week, 2/3 sessions should preferably be done outdoors.

Under slightly demanding conditions, there are a few basic rules that can be easy to follow:

• It is important that you shorten the step length a bit and get the body's center of gravity more forward. Relax well in the shoulders and upper body and move the arms in the running direction. This helps you keep your balance.
• Remember that you activate some muscles that you do not use during the summer. It is therefore important that you spend some time getting used to winter running.
• Olympiatoppen recommends that you do not train hard at less than -12 degrees and stay indoors at -18 degrees.
• If the conditions are really rough with rain / sleet and wet surfaces, - remember to dress well and you may want to not make the really long trips on such days.
• You may also want to find suitable places for running. Some places are more often maintained with salting and plowing and other places may be better lit.

  

Grete and I had to be very creative in the first years of her career. It was a couple of weeks in the "south" through the winter, but the majority of running training took place under all conditions outside. When I flip back in Grete's training diary, I even see that percussion boots were frequently used during the worst snowfalls. Parking garages and subways were also used. Today I would probably hardly recommend the same and it is also not necessary with today's equipment.

You can do well through the winter with traditional running shoes, but there are shoes that are adapted to slippery conditions. Several are also waterproof. You can get studded shoes that suit you.

In short, it is important to look at weather and driving conditions as a challenge and not as an obstacle. Remember to keep your distance from others when you run. Find areas where there are not too many.

Good luck with the training!

Jack Waitz

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